1/20/2025 - 1/25/2025
Monday
Warm-up
Tabata 8 Rounds (:20 work, :10 rest)
Echo Bike or Row
Coach-led Warm-up
Strength
Front Squat
E2MO2M
no strength
WOD
MLK
63 Cleans 95/65 (the year MLK delivered “I have a dream speech”
64 Wallballs 20/14 (the year he MLK won Nobel Prize)
64 Pull-ups (the year of the civil rights voting act)
65 Kettlebell Swings 53/35 (how long, not long speech)
68 Front Squats 95/65 (year of assassination)
Tuesday
Warm-up
Bike or row
3 rounds
:20 slow
:25 moderate
:15 sprint
Coach-led
Clean warm-up
Strength
Reverse Lunges
E2MO2M
back rack reverse lunges (R + L = 2)
10 - 10 - 10 - 10 - 10
WOD
EMOM 10
5 bar-facing burpees
5 clean and jerks 115/85
(if you cannot complete work in :45, drop weight)
Wednesday
Warm-up
1:00 singles
1:00 speed steps
1:00 double-unders (practice)
1:00 cross-overs
coach-led warm-up
Strength
Push Jerk
E2MO2M
8 - 6 - 4 - 2 - 2 - 2 - 2
(building)
WOD
5 - 10 - 15 - 20 25…
burpee box jump-overs 24/20
*10 deadlifts 185/125 at the start of each round
Example:
10 DL
5 BBJO
10 DL
10 BBJO
10 DL
15 BBJO…
Thursday
Warm-up
500m row, then
Coach-led
5 snatch-grip deadlift (PVC or empty bar)
5 tall high-pulls
5 muscle snatch from power position
5 back squat - snatch push press
5 overhead squat
5 drop snatches
5 tall snatches
or, variation of Burgener Warm-up
Strength
Every :90 for 9 rounds
3 - 3 - 3 Muscle Snatch
2 - 2 - 2 Power Snatch + 1 OHS
1 - 1 - 1 Full Snatch (squat)
WOD
3 rounds
10 Overhead Squat 95/65
10 Handstand Push-ups
50-ft walking lunge
directly into
3 rounds
10 hanging power snatch 95/65
10 wall-facing handstand push-ups
50-ft walking lunge
14-min cap
Friday
Warm-up
3 Rounds
10 Lunges
10 hollow body
:30 plank
Coach’s choice
Proper Warm-up for WOD movements
Gymnastics / Skill Work
EMOM 10
Even: 5 tempo strict pull-ups/ring rows (3 - 5 second descent)
Odd: 5 tempo ring dips/box dips (2 - 3 second descent)
WOD
E5MO5M for 5 rounds
25/20 cal row or 20/16 cal bike
20 wallballs 20/14
15 toes-to-bar
*4-min time cap each set
Score = slowest round
Saturday
Partner WOD
AMRAP 5
Partner A: Deadlift hold 185/125
Partner B: Max Calories on row / bike
(partners switch when partner A drops bar)
rest 2 min
AMRAP 5
Partner A: Front Rack Hold
Partner B: AMRAP Cindy 5 pull-ups/10 push-ups/15 air squats
(partners swtich when partner drops)
rest 2 min
AMRAP 5
Partner A: dead hang on pull-up bar
Partner B: Max Effort Clean and Jerks 135/95
rest 2 min
ARMAP 5
Max Effort DB Step-ups 20/20 2x50/35
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